SAD, Seasonal Affective Disorder

This disorder affects many people, particularly during the winter months or when there is not enough daylight.  People who do not normally sufferer with any mental ill health can, particularly during December and January, suddenly feel very low and somewhat depressed.  For those people who already have mental health issues, the winter months can sometimes cause a deepening of their symptoms.

What causes one to feel SAD ?

A lack of natural, full spectrum light, which reduces the amount of Melatonin secreted by the Pineal Gland.

The Pineal gland (part of the endocrine (hormonal) system) is a small cone shaped organ which sits in the centre of the brain (mystics call this the third eye).  It converts incoming nerve impulses received as bio-electrical messages about the outside environment (full spectrum light) into outgoing hormones in the blood stream (vascular system).

During daylight the Pineal Gland , which is highly responsive to the amount of light to which we are exposed, releases very little melatonin but at night melatonin secretion triples to help regulate our circadium rhythms (internal clock, sleeping and waking cycles).

As melatonin rises and is secreted you begin to experience a hypnotic-like state which helps to bring sleep on.  In the morning when daylight returns melatonin decreases again.

When you get lots of bright sunlight during the day Melatonin is secreted in the hours of darkness.  When not enough full spectrum light is available during the day there will not be enough melatonin to be secreted.  This will cause SAD and/or chronic depression.

There is always more to SAD than the above as one must take into consideration the whole of the person, their lifestyle, medical history, family history, childhood, career, stress and most importantly diet.

I would work on the principle that the person who has SAD will have some form of depression, linked to a hormonal issue and/or any of the above.  More women than men suffer with this problem, or so we think, as men do not often admit to having any problems and this can sometimes be linked to Mothers who spend a lot of time indoors with their children during winter.

A good diet is essential, using wholefoods, preferably organic or better still biodynamic.  These foods should be of the season so typically wintertime roots, leaves, stems, nuts, seeds.

Anyone, particularly with depression or SAD will require regular mealtimes and snacks to keep the blood sugar levels balanced and therefore energy at its peak.

The following is a list of vitamins and minerals specifically required and which foods they are available from.

B Vitamins found in the following foods listed in order of importance in my opinion, preferring more of the first 7 points as these are less taxing on the digestive system and unless the others are organic they can add to the load of not just digestion but the liver and immunity.

• Pulses (beans) lentils, chick peas
• Wholegrains (rice, quinoa, millet, buckwheat etc), Wheatgerm
• Vegetables such as dark green leaves, mushrooms, cauliflower, tomatoes, avocado, squash, celery
• Spirulina and other sea vegetables (*see note below for vegan’s)
• Nuts and seeds
• Soya products
• Strawberries, bananas, dried fruits
• Fish
• Eggs
• Dairy products
• Meat and poultry
• Organ meats

A note on B12 for Vegans

Vegans using adequate amounts of fortified foods or B12 supplements are much less likely to suffer from B12 deficiency than the typical meat eater. The Institute of Medicine, in setting the US recommended intakes for B12 makes this very clear. “Because 10 to 30 percent of older people may be unable to absorb naturally occurring vitamin B12, it is advisable for those older than 50 years to meet their RDA mainly by consuming foods fortified with vitamin B12 or a vitamin B12-containing supplement.” Vegans should take this advice about 50 years younger, to the benefit of both themselves and the animals. B12 need never be a problem for well-informed vegans.

*Spirulina – The vegetarian Society says this:

The only reliable unfortified sources of vitamin B12 are meat, dairy products and eggs. There has been considerable research into possible plant food sources of B12. Fermented soya products, seaweeds and algae have all been proposed as possible sources of B12. However, analysis of fermented soya products, including tempeh, miso, shoyu and tamari, found no significant B12.

Spirulina, an algae available as a dietary supplement in tablet form, and nori, a seaweed, have both appeared to contain significant amounts of B12 after analysis. However, it is thought that this is due to the presence of compounds structurally similar to B12, known as B12 analogues. These cannot be utilised to satisfy dietary needs. Assay methods used to detect B12 are unable to differentiate between B12 and it’s analogues, Analysis of possible B12 sources may give false positive results due to the presence of these analogues.

All these tests are, as yet, inconclusive, as are many tests for many reasons but it is worth being as sure as you possibly can and maybe it woulod be a good idea to have a blood test although it is said that a blood B12 level measurement is unreliable test for vegans, particularly vegans using any form of algae such as spirulina and some other plant foods containing B12-analogues (false B12) that can imitate true B12 in blood tests while actually interfering with B12 metabolism. Blood counts are also unreliable as high folate intakes suppress the anaemia symptoms of B12 deficiency that can be detected by blood counts. Blood homocysteine testing is more reliable, with levels less than 10 mmol/litre being desirable.  The most specific test for B12 status is methylmalonic acid (MMA) testing.  If this is in the normal range in blood (<370 nmol/L) or urine (less than 4 mg /mg creatinine) then your body has enough B12. Many doctors still rely on blood B12 levels and blood counts. These are not adequate, especially in vegans.

Other minerals

Magnesium

• From the food groups listed above

Chromium

• As above but particularly including root vegetables and green peppers

On top of this a good all round range of foods which are in season, ripened naturally, locally grown will enhance mood as will the colour of foods we see influence what we eat, this will be affected by the hormone system which is inextricably linked to SAD.

There are many reasons that people find they have this disorder.  If you feel you have SAD, but are unsure, complete the online profile so that I can detect anything else that may be causing your symptoms and then offer a solution.

Your Amazing Liver Is your bodies own factory.  It takes deliveries, has its own sorting team and efficient distribution mechanisms. It is the largest organ of the body and weighs in at around 3lb

There are portal veins carrying blood from the stomach, spleen, pancreas, and small and large intestines so you can see why it is such an important part of digestion and immune function.

Digestive

• Converts glucose to glucagon so that it can store for future energy production at which point it is converted back to glucose.
• Metabolizes fat, it converts fat to a form in which it can be used by the tissues for energy
• Protein metabolism is the breakdown of amino acids which is the by product of protein if you remember from the digestive system.  Removing the nitrogenous part of the amino acids which is not required to form new protein, then it is turned into urea which is then excreted in urine.  It is also where new, non essential amino acids are formed, those we do not need to get from food because our liver makes them for us.
• Carrots and some green leaves provide us with carotene, the liver synthesises it and give us Vitamin A as we cannot get vitamin A directly from foods.
• Fat Soluble vitamins A D E K are stored as well as copper and iron, unlike most of the other vitamins and minerals which are water soluble.  This is why we must not overdose on ADEK because our liver may be storing them for us.
• Another really important link is that of the Gallbladder – the liver makes bile to be transported to the gallbladder so that it can emulsify fat.

Hormonal and Immune

• Regulates blood clotting
• Destroys erythrocytes and defends against microbes which means it is helping the immune system to be efficient
• Destoxifies all the noxious substances that enter our bodies even those we did not invite in.  Chemicals in the food chain, fetilizers, fungicides, herbicides and pesticides, these could all be on non organic apples !  as well as anywhere else in the food chain.  Hormones, antibiotics and other drugs used in agriculture, flavours, colours, preservatives, solvents, chemicals in the water supply, alcohol and so on……plus all the pollution, body and hair products….the list goes on and your liver has to do ALL of this work, no wonder it gets hot.
• There are two procedures for dealing with the toxins, Activation which gets them out of storage and conjugation which means they are combined with other substances and eliminated as waste.  If the liver is not efficient these toxins can be activated or let loose and cause free radical damage which can affect the brain and mood factors.  So the tidier your factory unit is the easier it can collect, re-arrange and distribute.
• Inactivation of hormones including insulin and glucagon, those involved in the digestive system and also those of the hormonal or endocrine system mainly the Thyroid, Cortisol (stress hormone) and the sex hormones.  So here is an example of how the digestion and hormones are linked.
• The liver also produces heat, as it uses lots of energy performing all the jobs it has to do.

Diseases of the Liver

Alcohol Excess

Fatty liver

A build-up of fat occurs within liver cells in most people who regularly drink heavily. In itself, fatty liver is not usually serious and does not cause symptoms. Fatty liver will usually reverse if you stop drinking heavily.

Alcoholic hepatitis

Hepatitis means inflammation of the liver. The inflammation can range from mild to severe.

• Mild hepatitis may not cause any symptoms. The only indication of inflammation may be an abnormal level of liver enzymes in the blood which can be detected by a blood test. However, in some cases the hepatitis becomes persistent (chronic), which can gradually damage the liver and eventually cause cirrhosis.
• A more severe hepatitis tends to cause symptoms such as feeling sick, jaundice (yellowing of the skin caused by a high level of bilirubin – a chemical normally metabolised in the liver), generally feeling unwell, and sometimes pain over the liver.
• A very severe bout of alcoholic hepatitis can quickly lead to liver failure. This can cause deep jaundice, blood clotting problems, confusion, coma, bleeding into the guts, and is often fatal.

Alcoholic cirrhosis

• Cirrhosis is a condition where normal liver tissue is replaced by scar tissue (fibrosis). The scarring tends to be a gradual process. The scar tissue affects the normal structure and re-growth of liver cells. Liver cells become damaged and die as scar tissue gradually develops. The scar tissue can also affect the blood flow through the liver which can cause ‘back pressure’ in the blood vessels which bring blood to the liver.
• About 1 in 10 heavy drinkers will eventually develop cirrhosis. It tends to occur after 10 or more years of heavy drinking, although cirrhosis can develop in people who have never had alcoholic hepatitis.
• Persistent viral hepatitis and some hereditary and metabolic diseases may cause cirrhosis, so if you have another persistent liver disease, and drink heavily, you are likely to increase your risk of developing cirrhosis.

Viral Hepatitis (inflammation of the liver caused by a virus)

• Hepatitis (A B C, the most common conditions)
• Hepatitis is a general term that means inflammation of the liver.

Hepatitis A is found in the stools (faeces) of people with hepatitis A. It is transmitted when a person puts something in his or her mouth that has been contaminated with the faeces of an affected person.  The virus can also be spread by eating raw or undercooked shellfish collected from water that has been contaminated by sewage.

• People who are infected can start spreading the infection about 1 week after their own exposure. People who do not have symptoms can still spread the virus.
• Anyone contracting Hepatitis A will have the ability to overcome this as the liver will completely heal itself.  Unlike the following B & C

Hepatitis B is contracted through with an infected person, also semen and saliva which may contain some blood.  This is a very infectious disease, sometimes the carrier does not show any signs of sickness but they can transmit it to other people.

The acute phase means that most people will recover completely, if for some reason the situation becomes  chronic  the infection may never go away and it will cause all manner of other illnesses.
The younger you are when you become infected with the hepatitis B virus, the more likely you are to develop chronic hepatitis B. The rates of progression to chronic hepatitis B are as follows:

• 90% of infants infected at birth
• 30% of children infected at age 1-5 years
• 6% of people infected after age 5 years
• 5-10% of infected adults

Hepatitis C
If the inflammation is not reversed, it becomes ongoing and can cause chronic liver disease, which can be serious or even fatal.

• At least 75% of people infected with hepatitis C develop chronic hepatitis C.
• If the disease progresses to the point at which the liver begins to fail the only treatment is liver transplantation.
• Hepatitis C is an increasing public health concern in the United States and throughout the world and  is one of the most common causes of chronic liver disease in the United States and the most common cause of chronic viral hepatitis
• About 4 million people in the United States have antibodies to HCV, meaning they have been infected with the virus at some point; as many as half of them do not know they have the infection.

Liver Cancer
There are two types

• Primary liver cancer – Cancer that begins in the liver known as hepatocellular carcinoma (HCC); a cancer that begins in the main cells of the liver which are known as the hepatocytes.
  HCC is responsible for 1,500 deaths in the UK each year. It is more common among men, and those over the age of 60 are more likely to be affected by it.
  Another type of primary liver cancer is cholangiocarcinoma, which also known as cancer of the bile duct.
• Secondary liver cancer – Most cases of liver cancer are known as secondary this means that the cancer started somewhere else in your body before spreading (metastasising) to your liver.

There are of course many other symptoms which are a by product of a compromised liver and these include:

• Allergies and Intolerances
• Anxiety attacks
• Brain fog
• Candida
• Lack of energy
• Poor eyesight
• Headaches and Migraine
• Heart Problems
• High Blood Pressure
• Menopause and PMT
• Mood swings
• Fluid retention
• Hypoglycaemia
• Osteoporosis

You might be saying – we have read about these symptoms elsewhere so how can these be related to the liver – simply because the liver is your factory and if it is full of toxic garbage it cannot fulfil its role in manufacturing, storing and distribution of nutrients to support the body.

This all sounds gloomy, well let me tell you it is !  You cannot possibly live a full and healthy life if you put garbage in your mouth, do not get fresh air, fresh water and exercise in the right combinations.

First thing to do is follow the 30 day programme, this will get your liver cleansed and working efficiently.

How to have a healthy eating programme and still be on a detox ! Yes it is totally doable!

What is all this nonsense about detoxing, the body does it naturally, that is what our elimination organs are for – you know the ones – the liver, kidneys, bowels and lungs – BUT wait!

Guess what? the poor dietary habits of most people has led to a SEIZURE of these vital organs, they CANNOT take any more junk food and drink – plus the amount of pollution in not just the atmosphere but at home too – you know, all those deodorant sprays, household cleaners and polishers, plug in air freshners to-boot!

So! We need to detox – but NOT to get rid of last night’s food and alcohol binge! It is much more than that, the accumulation of toxins over a period of time that has led to you feeling under par at best, or sick with some kind of symptoms that are causing you a health concern…..

And you think you can do it in 1-2 Days ! NOT a chance – so don’t even bother trying or wasting your money on a quick fix – there isn’t one!  I can guarantee that.

Guess what though, I am here to save your life, provide you with a step by step programme that is doable, no starvation and plenty of nutrients, to not only give your body the nutrients that it is lacking through poor dietary habits but to help to cleanse and heal your body, get it into an alkaline state from a very acidic state and to bring about that health and vitality that you have long forgotten.

I know, through my vast experience with many hundreds of clients that have come to me feeling unwell, that the only way forward is to “clear the decks”  you know, like when your kitchen sink is full, the dishwasher wants emptying, the kitchen bin is full and the floor is covered in toys, shoes or whatever, you need to “clean the decks” before you start anything else.

It is the same with your body you have to clean up before you can expect it to perform as it should.  In order to “clean the decks” you must not throw any more rubbish at it – the 30 day, step by step programme, that I have worked with clients hundreds of times does exactly that!  You don’t have to think about anything, just follow the plan and you are guaranteed results.

Once you have completed this task you will feel so much better and actually alive, but you will have learned to listen in to what your body is trying to tell you – remember the article I wrote on “are you eating with your brain”?

You should never need to detox again – because hopefully you will continue to work with this programme whilst adding in some of the foods you would like to have – BALANCE is the key to good health.

So – what other reasons could there be for you not losing weight – here are some tips

1. Could be you are eating too much, particularly of the wrong foods, so how will you know ?
2. Do a food diary for seven days, you may be surprised at how much you are actually eating and drinking of course, particularly alcohol and fizzy drinks and large your portions are – but more often it is eating and drinking the wrong products that causes the problem
3. Take a look and see how much saturated fat you have eaten, those are in meat, cheese, cream and other dairy products and don’t forget all that hidden fat in crisps, chocolate, biscuits, cakes etc. and all those takeaways, ready meals.
4. Then see how much sugar, that which you have added and that which is contained in biscuits, chocolates, sweets, fizzy drinks, alcohol, puddings, cakes, even all those low sugar products and again, don’t forget what is hidden in takeaway food, ready meals.
5. Check out how many meals you are eating per day and how many snacks and nibblesbe honest with yourself!
6. If all is reasonable maybe you are not using up those calories, try three workouts per week to shift those unwanted lb’s, walk everywhere you can, run up stairs, or do any exercise that you like, but get moving !
7. You may also need a health check to ensure that there is nothing holding you back, could be sluggish metabolism, a hormonal problem or something else that may need investigating.

If you are really struggling, thinking that you are doing everything you can then I would recommend a health screening with me at the Trisha Stewart Clinic which would identify what is holding you back and we can then provide you with a tailored plan to follow together with full support throughout the programme.

Alternatively check out one of my books, there are full programmes to follow that are guaranteed to get that weight off if done correctly.

We are here to help and support you in any of your health and fitness challenges as our mission is to give people back their health and freedom.

Your health matters to us, does it matter to you ?

I know this sounds weird but the brain is very overpowering when it comes to cravings.

Why most detox diets do not work. Top nutritionist and published author reveals the only way to detox effectively….

Did you know not all detox diet plans are effective?

Well, it is true!

And I will reveal the insider secrets as to why these detox diet plans are not effective in just a moment . But first…

Hi. My name is Trisha Stewart. And I am a nutritional consultant. Plus, I am the author of four published nutrition books. Also, I have been interviewed on UK television and Radio (and, three US radio stations.) In addition, I have also been interviewed for the Express & Echo and Herald Express newspapers. As well as featuring in magazines such as Devon Today, Devon Life and Exeter Living.

Why have I been interviewed so extensively by the media? That is because I have been running my own nutritional clinic in the UK for the last 25 years. In this time…

… I’ve helped many people overcome their health problems

People like….

• … HA, a married 37 year old, working full time. She had suffered from neck and bowel problems for years. And following my dietary advice, HA was able to make a full recovery. Plus, she lost 2 stone in weight.
• … GW, a 44 year old, who was suffering from constipation, bloating, stress, insomnia and binge eating. Following my dietary advice, GW was able to change her eating habits, have much more energy, sleep soundly at night and get her digestion working properly again.
• … HD, a married 55 year old, had migraine headaches, bloating, night sweats, panic attacks and was overweight. Following my dietary advice, HD dramatically improved her health. Within days she felt better, had more energy and was able to do things she had not felt like doing in years. She also lost two stone in two months.

Why have I been able to help these people eliminate constipation… low energy levels…. persistent headaches… digestion disorders and other symptoms of poor health? That’s because I was able to show them how to effectively detox their bodies. Just as you can too.

However, before I continue, I want to make a confession to you.

I used to be overweight. And I used to suffer from bloating, constipation and PMS. My poor health affected my happiness and self-confidence. You see, I wanted to look good. So I decided to find an answer to my health problems. However, I tried the conventional medical route and got absolutely nowhere. I got so frustrated with the medical system, that is when I decided to find an answer myself. And I did.

The result was I lost weight and became a dress size 8, my hormones balanced out and my digestion became normal. I was ecstatic. However, fate dealt me a blow.

My dear father was diagnosed with cancer. He had already had surgery on his prostrate and had a tumour removed from his bladder. Then his cancer returned and he was only given a few weeks to live. When I visited him in hospital and we were talking about a nutritionist he admired, he said to me, “You could be a nutritionist”.

This is what sparked off my interest on health and wellness. So I devoted my time to studying massage, anatomy, physiology and nutrition and becoming a certified teacher of nutrition. The result? I became a fully fledged complementary health practitioner. However, that was not all I.

I also wanted to learn more. Broaden my knowledge base. In short, I…

…Discovered the secrets behind regaining high levels of energy, eliminating headaches and getting your digestion system working properly

For instance, take VH. She was a 39 year old, married with four children. When I first met VH she had constant headaches. These headaches distorted her vision. As well as giving her a loss of feeling in her limbs and face. She had tried over the counter medications and even beta blockers. But, none of the medications had helped her.

VH was at her wits end. She was in a desperate state. And she was desperate to improve her health. So I set about restoring VH to better health.

I discovered VH was suffering from Candida and digestive dysfunction. Also, her thyroid, liver and kidneys were working sluggishly. And she had low levels of vitamins and minerals. So I helped her get her digestion and adrenal glands working efficiently. Within weeks her headaches disappeared. She now has bags of energy. And VH has got her old life back.

How did this happen?

The answer is simple. Following my advice, VH successfully detoxed her body. However, let me reveal…

… Why most detox diets do not work

You have probably seen detox diet plans advertised that are for 2 days… 7 days… perhaps even 14 days. All these programs promise fast results. But, these fast detox plans don ot allow you to detox effectively. Here is why.

These detox programs are way too short to be effective. That is because of two reasons. Firstly, all a fast – detox – program does is starve your body of food for a short space of time. This does not give your body time to rest your digestive system. Or time to flush out your liver and kidneys.

And second, these quick detox programs are relying on a short – detox – where all you are doing is losing fluid. And that is it. You’re not giving your organs and systems time to recover from working hard, day in, day out.

This fast type of – detoxing -is a bit like driving your car flat out at 100mph, day after day. And never having your car serviced. And, then one day, you decide to give your car engine a quick five minute oil change. And away you go driving 100mph again. When what is needed, is for your car to get a thorough service.

The only way to detox successfully

Look for a successful detox where you get positive health results, you need to give your body’s organs and digestive systems a complete rest. And in my experience, the only way for your body to get a complete rest is to follow a detox plan for 30 days. Yes that’s right, 30 days. You see, when you detox your body for 30 days here’s what happens:

First you help to alkalanize your body. As you may know, a healthy human body has a slightly alkaline pH. However, when our diet is high in dairy products, grains, meat, and too much salt, these foods make our bodies more acid. When our bodies are too acid we’re more likely to suffer from heartburn, ulcer colitis, hiatus hernia and stomach ulcers.

So when we cut out acid forming foods our body naturally alkalinizes. That’s because we’re eating more vegetables, pulses and fruits. And this high fibre diet helps to sweep our bowels clean.

Second, when we detox for 30 days, our liver stops having to work so hard processing our poor diet or any prescription drugs. When our liver has to deal with either of these it’s constantly over working.

You see, our livers are a bit like an industrial warehouse. Heavy goods are constantly being delivered. And these goods are either stored or sent to where they’re needed. So our liver is constantly working. So when heavy deliveries aren’t constantly being delivered, the warehouse isn’t working so hard. Also by giving our liver a rest there’s another huge benefit.

When our liver isn’t working so hard it has time to do manufacture Vitamins A, D, E and K. So our body gets more vital nutrients.

Third, our digestion system gets a rest. That’s because we’re not eating so much acid food. And our stomachs don’t have to constantly produce acid to breakdown the acid food.

Think of digesting acid food like this. When a dog eats meat, the meat is swallowed and broken down in the dog’s stomach. That’s because a dog’s stomach is an acid environment. However, when a human eats meat, acid is produced in our stomach to digest the meat. So when we eat too much meat, our stomachs are constantly producing acid. And, stomach ulcers can form as a result.

Fourth, our colon gets flushed out during a longer detox. This is important becomes our colon becomes ‘caked up’ with faecal matter when we’re not eating enough fibre is in our diet. So we become constipated. And waste material in the colon starts ‘stacking up’ because it’s not being expelled. This can lead to IBS, constipation, gas, diverticulitis and colon cancer.

In fact, an article in the Vegetarian Times, March, 1998, revealed autopsies often reveal colons are plugged up to 80% with waste material. So by eating a more fibrous diet this helps to ‘sweep’ our colon so it becomes clean. This process is similar to sweeping a blocked drain. Once the drain is unblocked then the water passes through easily.

Finally, our kidneys get chance to rest as well. This is important because the kidneys help to excrete waste. And if we’re eating too much junk food then our kidneys have to constantly over work.

However, can following a detox diet really eliminate persistent headaches, digestion problems, hormonal problems, bloating and low energy?

Well, the answer lies in China. Or to be exact The China Study. This study involved Cornall University, Oxford University and the Chinese Academy of Preventative Medicine. (In fact, the New York Times called the China Study the ‘Grand Prix of Epidemiology.’) What did the China Study involve?

Well, this study compared the diet, lifestyle and disease between Americans and Chinese. And, the results of the China Study were astonishing. The results revealed more than…

… 8,000 links between diet and disease

People who ate the most animal based foods – got more chronic disease. On the other hand, people who ate more plant based foods avoided chronic disease.

Does this mean you have to become a vegetarian in order to regain your health?

Well, the answer is yes you do…

… BUT only for 30 days

You see, when you eat non- acid forming foods for 30 days that’s when you detox effectively. Of course, after 30 days you can start eating your favourite foods again.

Look, even world class athletes such as Olympic gold medallists Carl Lewis, Ed Moses, tennis legend Martina Navratilova, sixty eight year old marathon runner Ruth Heidrich, world champion wrestler Chris Campbell and Four Time Mr Universe Bill Pearl all follow a low fat, high plant based diet.

But, you may be wondering: couldn’t an off the shelf colon cleanse give you an effective detox? After all, there are some effective colon cleanse products around. BUT, when you detox with a colon cleansing product there’s a problem. And that problem is this. You’re still putting the same food into your mouth. And it’s this food that is causing you to need a detox in the first place. That’s why a 30 day detox diet is so effective.

Hypertension, commonly known as high blood pressure, has reached epidemic proportions over a large majority of the world. Common factors are:

• high-paced lifestyle with continuous high levels of stress
• lack of nutritionally balanced meals – eat and run routine
• lack of continual exercise program: – couch potato model
• insulin resistance which is common in cases of obesity, diabetes and high cholesterol and high triglycerides.
• dehydration which actually leads to a retention of sodium in the body (which gives you that bloated, puffy feeling). This is actually an increase in blood volume thus increasing pressure in your blood vessels
• smoking
• excessive alcohol
• environmental toxins such as certain medications and heavy metal concentrations which are introduced into your system via mouth or skin

Hypertension itself afflicts millions of people, those who have been diagnosed but there is a large number of undiagnosed conditions. Many people do not realize they have it because of the immediate lack of obvious symptoms. Common signs include:

• headaches, especially in the back of the head and neck area)
• unusual sweating or clamminess of the skin
• fatigue
• blurry vision
• light headed or dizziness

Often these symptoms are said to be due to a hard day at work and until the symptoms are frequent and become unbearable there appears to be no urgency to check this out further.

Continuous elevated pressure is a precursor to serious damage to the heart and blood vessels. This leads to heart failure, heart attacks or more common is a severe stroke. Each of these can result in a fatality or you having major medical complications for the rest of your life.

Although all of this sounds like bad news, most of it is reversible by taking responsibility for your own health and not expecting a quick fix at the local surgery.

This means a change in diet and very important is to adopt a healthier lifestyle.

Here are some tips to make subtle changes if that is the best you can do for now but preferably purchase one of my books which will take you step by step through to great health and vitality.  It’s never too late.

1. Plan your day to include eating three healthy meals
2. Shop so that you have what you need in stock to prepare healthy meals
3. Get as much prepared ahead of time so that you can get a meal together quickly
4. Don’t eat on the run, stop, even if it’s only 15 mins and take a natural break
5. Cut out all food that is ready prepared such as meals in a box to put in the microwave or takeaways
6. Buy lots of vegetables some to eat raw as snacks and some for part of you main meals
7. Go for whole grains, those that are intact with husk, rice, quinoa, buckwheat, millet
8. Cut out sugar, that which you add and foods that contain sugar such as cakes, biscuits, puddings, sweets and chocolate
9. Cut out saturated fats such as meat and dairy produce

10.  Plan in some exercise – even 15-30 mins daily would be great

Try the books too – easy to follow – very doable – contain the 30 day programme that will set you up for life.

You only get one life so live it to the full

Trisha